I’ll comment on the BF% goal first. 7% is very low, and IMHO cannot be achieved without meticulous attention to diet; ie, very few people can get to 7% just by ‘training and eating clean.’ IOW, you are going to have to weigh/measure everything you eat, and be very consistent in hitting specific macros day in and day out.
If your current BF is 16% as you estimate, you would need to lose ~21-22# of fat to get to 7%. In my experience, it is difficult (if not impossible) to get that low without losing at least a little strength and muscle along the way (assuming no PED use). Factoring in the muscle loss that accompanies a non-PED-enhanced cut, this translates to somewhere in the neighborhood of 25# weight loss. To lose this much weight while simultaneously eating enough to train hard (ie, not starving yourself), you need to average no more than ~1#/week weight loss. Thus, to lose 25#, we’re talking about a 6 month cut.
Re training: I agree with gmac that JM-style training is excellent (I did a 12-week individualized regimen with him). What I most appreciate about JM’s approach is how joint-friendly it is for the older lifter; I learned a great deal from him about workout programming in that regard. However, bear in mind that JM’s approach is strictly BBing; it is NOT designed to increase your strength on the PL movements. So if hitting big bench/DL/squat numbers is important to you, you’d be better served by following one of the PLing programs.
If you have the money and inclination, you should consider hiring JM to direct your training & nutrition for a few months–he’ll get you started in the right direction on both fronts. (BTW, I have no financial ties/arrangements with John, so I’m not singing his praises for personal gain.)[/quote]
I will be the voice of opposition. I am not 39, but at 34 am not that young. I walk around at 7% body fat, and have been as low as 4.5%, but found my sweet spot between 6-7. Also, at the end of 2011, my bench max was 305, and I weighed upper 150’s. with about 12% body fat. Now I weigh upper 140’s at 7% and can hit 305 for a triple. No PED use, whatsoever. Until two weeks ago, I only used whey protein, but started a little creative mono hydrate a week and a half ago. I don’t weigh or measure my food, I eat good food until I am full 2-3 times per day.[/quote]
The Eye Doc specifically stated that “very few people can get to 7% just by ‘training and eating clean’” and he is correct. The Eye Doc’s advice was good advice for most people. No offense–and I mean this in a good way–but you sound like a freak of nature. Your advice won’t work unless the person you are giving advice to is in an elite club of people.
My .02 cents.